WOD'S

3 Rounds for time of:
21-15-9
Push Jerk
400 meter run after each round

Weights per round
Round of 21: 135lbs/95lbs
Round of 15: 165lbs/115lbs
Round of 9: 195lbs/135lbs

-then-

ACCESSORY WORK
3 Rounds, NOT for time:
10/10 3 Point Dumbbell Row (use a 0:03 lower phase)
15 Hollow rocks
20 V-ups or abmat sit-ups